Overhead Shot Of Man Preparing Healthy Breakfast At Home After Exercise

You’re off the pitch, you’re out the gym, you’re on a conference call at 9AM and wandered into the kitchen for breakfast…next thing you know you’re eating dry cereal out of the box.  

At the moment, we know keeping your nutrition in check can be tough when your home is your office. You feel comfortable and there’s plenty of food available. And unlike in the office, you’re free to get up whenever you want and smash out a full English-breakfast every morning. But this habit can wreak havoc on your waistline, sabotage weight loss and halt your productivity. 

Head Chef at Bath Rugby, Mike Bache discusses strategies and hacks for eating a healthy breakfast while working from home.  

Why is having a healthy breakfast important for rugby players? 

A rugby player in an intense training day can burn some serious calories. The players need a frequent intake of protein every few hours. Breakfast is a great way to help fuel the start of an athlete’s day. I have known some athletes try to consume up to 8000 calories a day throughout 5-6 meals to build their muscle mass. In a high-performance environment, all meals are important. Each set meal is a chance to help the athletes fuel their training or repair their bodies.

Which key ingredients should we keep in the house for a healthy breakfast? 

Breakfast is an important meal to start the day, a balance of carbohydrates, protein, fats and foods rich in micro-nutrients is a good place to start.

This could be:

Smoked salmon on granary toast with poached egg and smashed avocado.

Overnight soaked oats with nut butter and protein powder.

Overnight soaked oats with nut butter and protein powder.

What is your favourite breakfast? 

My favourite breakfast is grilled gammon steak, black pudding with poached eggs, mushrooms, tomatoes and granary toast.

Chorizo, red pepper & jalapeno omelette.

Chorizo, red pepper & jalapeno omelette.

Should I eat a Full English the day I’m playing? 

Full English breakfast with fried eggs, sausages, bacon, beans, toasts and coffee on wooden background

In my experience, professional rugby players do not eat very much on the day of a game, the fuelling for performance is done during the week before the game. The players are not a fan of playing on full stomachs. A few poached eggs with baked beans and toast is a common option. The protein is easily digestible and doesn’t sit in the stomach for too long.

Will coffee help me play better by being more aware? 

Caffeine is a stimulant and has benefits within performance, it can make you feel alert and is a common supplement athletes use.

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